Whey is a milk protein that\u2019s processed into powder. Plant-based protein comes from sources like soy, pea, rice, hemp, or pumpkin seeds.<\/p>\n
Both whey and plant protein can help build and keep muscle<\/a>. Whey has all essential amino acids but contains lactose. Plant proteins may lack some amino acids, but are lactose-free and vegan.\n<\/p>\n Design by Health<\/p>\n Whey and plant protein differ in several areas, including protein content, ingredients, taste, texture, cost, and more. Here are the main differences to know:<\/p>\n Category Effectiveness for muscle growth Protein content Protein quality Calories, fat & carbs Lactose content Digestibility Taste Texture Cost Sustainability Best For Whey is a milk protein. Manufacturers separate whey from milk, then dry and process it into protein powder.\n<\/p>\n Whey protein<\/a> is commonly used by athletes, people who regularly exercise and lift weights, and people who want to increase their protein intake.\n<\/p>\n The most common whey protein supplements are concentrate, isolate, and hydrolysate, each with different nutritional content:\n<\/p>\n Protein: Whey protein powders contain 35\u201395% protein, depending on the product. Hydrolysate has the highest protein content, followed by isolate and concentrate.Fat: An 80% whey protein concentrate has about 4\u20138% fat. Whey isolate and hydrolysate have very little fat.Lactose: Whey protein concentrate has 4\u201310% lactose, which can upset digestion in people with lactose intolerance. Whey isolate and hydrolysate have less lactose.Minerals: Each type contains minerals like calcium, magnesium, zinc, potassium, and sodium. Whey concentrate generally has higher mineral content than isolate and hydrolysate.<\/p>\n Pros of Whey Protein <\/p>\n Whey protein has some advantages:\n<\/p>\n Provides high protein content with all essential amino acids. Cons of Whey Protein\u00a0 <\/p>\n Whey protein has some disadvantages:\n<\/p>\n Contains lactose, which can upset digestion in people with lactose intolerance<\/a>. Plant-based protein<\/a> comes from sources like soy, pea, rice, hemp, peanuts, or pumpkin seed. Manufacturers remove starch and fiber using enzymes and then dry the protein into a powder.<\/p>\n Many people use plant proteins to support muscle growth and boost daily protein intake<\/a>, particularly those following vegan or vegetarian diets.<\/p>\n The most common plant protein supplements are concentrate and isolate. Plant protein hydrolysates are not as common, but they are available. The nutrient content of plant-based proteins differs depending on the brand and type:\n<\/p>\n Protein: Plant protein content ranges from about 50% to over 90%. Isolate or hydrolysate varieties generally have higher protein than concentrate: Pros of Plant Protein <\/p>\n Plant protein has some advantages:\n<\/p>\n Does not contain lactose. This makes it ideal for people with lactose intolerance. Cons of Plant Protein\u00a0 <\/p>\n Plant protein has some disadvantages:\n<\/p>\n Often higher in carbs than whey protein, which may be less suitable for people following strict low-carb diets. Key factors to consider when choosing a protein supplement include:\n<\/p>\n Your dietary needs: Choose a protein powder<\/a> that fits your diet and any allergies or intolerances. Many options are available, including dairy-free, lactose-free, gluten-free, keto-friendly, paleo-friendly, organic, non-GMO, or fortified with vitamins and minerals. Plant protein supplements are usually a better option for:<\/p>\n People with milk allergies Whey protein supplements are usually a better option for:<\/p>\n People looking for higher protein absorption with less product Both whey and plant proteins help build and maintain muscle. Whey provides all amino acids and is easy to digest. Plant protein is a good option if you want lactose-free, vegan, or more sustainable supplements.<\/p>\n Thanks for your feedback!<\/p>\n Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n Etzbach L, Gola S, K\u00fcllmer F, et al. Opportunities and challenges of plant proteins as functional ingredients for food production<\/a>. Proc Natl Acad Sci USA. 2024;121(50):e2319019121. doi:10.1073\/pnas.2319019121<\/p>\n Cava E, Padua E, Campaci D, et al. Investigating the health implications of whey protein consumption: a narrative review of risks, adverse effects, and associated health issues<\/a>. Healthcare. 2024;12(2):246. doi:10.3390\/healthcare12020246<\/p>\n Svanborg S, Johansen AG, Abrahamsen RK, Skeie SB. The composition and functional properties of whey protein concentrates produced from buttermilk are comparable with those of whey protein concentrates produced from skimmed milk<\/a>. JDS. 2015;98(9):5829-5840. doi:10.3168\/jds.2014-9039<\/p>\n American Dairy Product Institute. Whey Protein Hydrolysates (WPH) Definition<\/a>.<\/p>\n American Dairy Product Institute. Whey Protein Isolate Standard<\/a>.<\/p>\n American Dairy Product Institute. Whey Ingredients, Whey Protein Concentrate Standard<\/a>.<\/p>\n Tang C, Xi T, Zheng J, Cui X. Chemical properties of whey protein in protein powders and its impact on muscle growth in athletes: a review<\/a>. Nat Prod Commun. 2025;20(3):1934578X251326124. doi:10.1177\/1934578X251326124<\/p>\n Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development<\/a>. J Agric Food Res. 2022;7:100265. doi:10.1016\/j.jafr.2021.100265<\/p>\n U.S. Department of Agriculture: FoodData Central. Soy protein isolate<\/a>.<\/p>\n U.S. Department of Agriculture: FoodData Central. Soy protein concentrate, produced by acid wash<\/a>.<\/p>\n
\n\u00a0Whey protein
\n\u00a0Plant protein<\/p>\n
\nHelps build muscle
\nHelps build muscle, especially plant protein blends that contain all essential amino acids or added leucine<\/p>\n
\n35\u201395% depending on type
\n50\u201390% depending on type<\/p>\n
\nComplete protein: Has all essential amino acids
\nManufacturers often mix different plant proteins so the combination provides all amino acids<\/p>\n
\nDepends on the formula
\nDepends on the formula; some plant proteins have slightly more calories, carbs, and fat<\/p>\n
\nContains lactose
\nLactose-free<\/p>\n
\nEasy for the body to absorb
\nNot as easy to absorb as whey<\/p>\n
\nCreamy
\nEarthy<\/p>\n
\nSmooth
\nA bit grainy<\/p>\n
\nDepends on brand; special products like organic or keto cost more
\nDepends on brand and serving size; bigger servings can cost more<\/p>\n
\nLess eco-friendly
\nMore eco-friendly<\/p>\n
\nPeople who can tolerate dairy and want high protein with fewer calories, carbs, and fat; people with soy and nut allergies
\nPeople with lactose or milk allergies; anyone following vegan, vegetarian, or plant-based diets<\/p>\n
\nRich in leucine, an amino acid<\/a> that strongly supports muscle growth.
\nEasily digestible, meaning your body breaks it down and absorbs it efficiently.
\nHas a creamy taste that most people find pleasant.
\nSuitable for people with soy or nut allergies. However, always check the package for nut-free or soy-free labeling, as there may be potential cross-contamination in manufacturing facilities.
\nGluten-free, making it suitable for people with gluten intolerance or celiac disease. Check the package to confirm the product has gluten-free labeling.
\nOften lower in carbs than plant protein concentrates. This makes it a better option for people on a low-carb diet<\/a>. Always check the nutrition facts label for carb content.<\/p>\n
\nIs derived from milk, meaning people with milk allergies can\u2019t take whey protein.<\/p>\n
\nSoy concentrate: 50\u201371%
\nSoy isolate: 92\u201395%
\nPea concentrate: 51\u201355%
\nPea isolate: 82\u201388%
\nFava bean concentrate: 55\u201367%
\nFava bean isolate: 91\u201393%
\nRice isolate: 83\u201392%
\nCarbohydrates: Concentrates usually have more carbs than isolates or hydrolysates. For example, soy protein concentrate with 64% protein contains 25% carbs, while soy isolate with 88% protein has almost no carbs.
\nLactose: Plant proteins are naturally lactose-free. Check the label if you\u2019re very sensitive to lactose, as some may contain trace amounts from cross-contamination.
\nFat: It generally ranges from 0.1% to 10%. Fat content may be higher in plant protein powders made from seeds or other plants naturally high in fat.
\nVitamins and minerals: Plant proteins can provide nutrients like calcium, iron, magnesium<\/a>, phosphorus, potassium, zinc, and folate, depending on the plant source. Isolates and hydrolysates usually contain lower amounts of these vitamins and minerals.<\/p>\n
\nSuitable for people with milk allergies or those following a dairy-free diet<\/a>.
\nDoes not come from animal sources. It\u2019s suitable for people following vegan, vegetarian, or other plant-based diets.<\/p>\n
\nMay lack certain essential amino acids, depending on the product. However, many plant protein powders<\/a> combine different sources to provide all essential amino acids, including leucine.
\nHas lower digestibility than whey protein. Whey ranges from 98\u2013100% digestible, soy from 95\u201398%, and pea from 83\u201390%.
\nSoy, peanut, and other nut-based protein powders are not suitable for people with soy, peanut, or nut allergies.<\/p>\n
\nYour goals:\u00a0The product best for you will depend on whether your primary goal is to build and maintain muscle, manage weight, meet daily protein needs, or improve recovery after workouts. For example, if your goal is muscle growth, select a supplement with high protein content that includes all essential amino acids, especially leucine.
\nBudget: Consider serving size and price to determine the most cost-efficient option.
\nLook at ingredients: Both plant and whey supplements may contain additional ingredients to boost performance and recovery. Read the ingredients to ensure the product doesn\u2019t contain anything you don\u2019t want.
\nCheck third-party testing: The U.S. Food and Drug Administration (FDA) doesn\u2019t regulate dietary supplements before they are on the market. Some products are tested by third-party labs to ensure their safety and accurate labeling. You can look for supplements with certifications such as NSF Certified for Sport or Informed-Sport.<\/p>\n
People following vegan, vegetarian, or other plant-based diets
People looking for more sustainable optionsPeople who want to mix their sources of protein<\/p>\n
People with soy, nut, or peanut allergies
People with gluten intolerance or celiac disease<\/p>\n